Exercise library · Shoulders
Overhead Plate Front Raise.
Front raise using weight plate for anterior delts.
Also known as: Plate Front Raise, Overhead Front Raise, Plate Raise, Front Plate Raise
BeginnerWeight plate
The numbers
Sets
3–4
Reps
12–20
Rest
30–60 s
The play-by-play
How to do it.
- Step 01
Hold plate with both hands in front
- Step 02
Raise overhead until arms extended
- Step 03
Lower plate slowly to waist
- Step 04
Repeat
What separates good from great
Pro cues.
Keep arms nearly straight
Avoid leaning back
Control weight both ways
Common questions
Questions, answered.
- What is the Overhead Plate Front Raise?
- Front raise using weight plate for anterior delts.
- What muscles does the Overhead Plate Front Raise work?
- The Overhead Plate Front Raise primarily works your anterior deltoid. It also recruits your traps and serratus anterior as secondary movers.
- What equipment do I need for the Overhead Plate Front Raise?
- You need a weight plate to perform the Overhead Plate Front Raise.
- How many sets and reps should I do for the Overhead Plate Front Raise?
- A typical prescription for the Overhead Plate Front Raise is 3–4 sets of 12–20 reps. Rest about 30–60 seconds between sets.
- Is the Overhead Plate Front Raise good for beginners?
- Yes. The Overhead Plate Front Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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